Ben Greenfield’s Weekly Roundup: June 19

This Week in Health & Performance: What the Latest Research Says

💪🍗 Protein Hyperfeeding May Help You Build Muscle While Losing Fat: The idea that you have to choose between gaining muscle and losing fat continues to be challenged by the research. A growing body of evidence suggests that, when combined with resistance training, very high protein intakes can support body recomposition. In one study, participants consuming around 3.4 g of protein per kilogram of body weight per day gained lean mass while simultaneously reducing fat mass. Translation: with the right strategy, it’s possible to improve both sides of the equation at once (full study here).

🥩🥑 Low-Carb Plus Calorie Restriction May Be The Fat-Loss Sweet Spot: New research suggests that combining carbohydrate restriction with calorie restriction appears to produce greater fat-loss effects than restricting carbs alone, cutting calories alone, or doing neither. Pair that approach with adequate resistance training and high protein intake, and you have a powerful recipe for improving body composition while preserving muscle mass (read the study).

🌿🏥 Should Hospitals Prescribe Nature?: Hospital gardens might sound like a luxury, but growing evidence suggests that access to green spaces can support mental well-being, reduce stress, and potentially improve recovery experiences for patients and healthcare workers alike, meaning a simple intervention like this can go a long way (read more).

🧬🚀 Russia’s $26 Billion Bet On Longevity: Organ transplants, advanced peptide protocols, gene therapies, and even multi-organ printing are all reportedly part of Russia’s ambitious longevity initiative. Whether these efforts reshape the future of medicine remains to be seen, but one thing is clear: the global race to extend healthspan is accelerating. (P.S. Jesus Christ solved immortality 2,000 years ago—read more here.)

🥬✨ These Nutrients May Help Slow Biological Aging: A new study identified several dietary antioxidants associated with a lower risk of accelerated biological aging, including daidzein, apigenin, magnesium, zinc, and vitamin E. Practical sources include parsley, chamomile, and artichokes for apigenin; natto for daidzein; oysters and red meat for zinc; and nuts, seeds, and fish for vitamin E. Another reminder that longevity is often built one meal at a time (read the study).

Key Takeaway: This week’s research highlights a recurring theme: the fundamentals still matter. Prioritize high-quality protein, resistance training, and sustainable nutrition strategies if your goal is body recomposition. Don’t overlook the healing power of your environment, stay curious about emerging longevity technologies, and remember that the foods you eat every day may influence how quickly, or slowly, you age.

Want to dive deeper? Click the links above to explore the research, and click here to follow me on X for all the latest health and performance news hot off the press!

Product Of The Week

::: Save Up To 35% On My Favorite BIOptimizers Formulas This Prime Day ⚡:::

Amazon Prime Day is here, and BIOptimizers is up to 35% off.

Here’s what I take and why it’s worth your attention:

• Magnesium Breakthrough—30% off
  • Deeper sleep, less stress, calmer nervous system—part of my nightly wind-down ritual.
  • 7 bioavailable forms of magnesium in one capsule. Most formulas use one or two.
• Masszymes—35% off
  • No food coma, better protein absorption, lighter after meals.
  • 18 digestive enzymes. 4x more protease than most competitors.
• Magnesium Breakthrough Drink—30% off
  • Same formula as the caps in a drink—my evening ritual when I want something to sip.
  • Multiple flavors on Amazon. Great if you prefer a drink over capsules.
• Berberine Breakthrough—30% off
  • Daily metabolic support that fits how I actually eat. I take it with my biggest meal.
  • GlucoVantage®—5x more absorbable than standard berberine.

The Prime Day sale ends tomorrow, so be sure to stock up while you can! 

Shop BIOptimizers on Amazon here.

Podcasts I Recorded This Week:

Biohacking Gadgets You’ve Never Heard Of (& A Preview of The World’s TOP Health Optimization Event) With Tim Gray

What Will The Coming “Age Of Abundance” Look Like? (AI, Solar Power, Computer-Brain Interfaces, Robots & More!) With Brett Hurt.